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Commit to the challenge

Tell other people what you intend to do so there is no turning back…

You’ve decided to go for it and a 400-metre swimming challenge awaits you in 12 weeks. So what’s the first workout on Monday? Your first session does not include water and it certainly does not include swimming kit, but it does include a certain level of confidence. Day one is the time to make a public declaration of your plans.

No doubt some of you are already groaning about the thought of doing this. You may even be thinking of skipping this step and heading off to the pool instead. But don’t. Making a decision to do something yourself is one thing, but telling other people about it is something different altogether. It’s easy to be half-hearted when you keep something to yourself, ‘to test the water’, so to speak. But once other people know you’re setting out on this 12-week programme you will be more likely to stick at it.

Select at least five friends or family members who you will tell about your swimming challenge. Tell more people if you want to and by all means use social media to spread the word far and wide if you are feeling particularly confident. But don’t hide behind your Twitter or Facebook announcements, as it’s an important part of the process for you to tell some people face-to-face.

YOUR AIM THIS WEEK

Is to tell the world you intend to swim 400 metres in 12 weeks. Well, five people at the very least. By doing this you are making a firm commitment.

You’ve decided to go for it already so why not share your plans? It really is difficult to back out of something once you have told other people.

WEEK ONE: YOUR TRAINING PROGRAMME AND DIARY

		YOUR DAILY NOTES
MON	Tell five people you plan to swim 400 metres.
TUE	Swim 10 mins at an easy pace. Focus on breathing and relaxing. Remember you have 12 weeks to build up to your target.
WED	Walk 5 mins briskly. In time these walks will increase to enhance your overall fitness. Focus on breathing deeply.
THU	Swim 10 mins at an easy pace. These early sessions are to get you used to being in the water and staying relaxed.
FRI	Walk 8 mins slowly. Note how this walk is at an easier pace. Focus on breathing deeply.
SAT	Rest.
SUN	Swim 15 mins at an easy pace. This will be your distance session, in preparation for your goal swim of 400m. Try to swim 2 lengths without stopping.

THIS WEEK

	DO – Eat a good breakfast. This will provide you with more energy throughout the day.
	CONSIDER – Attending a yoga or T’ai Chi class, to learn good posture and breathing techniques.
	DON’T – Swim until you’re exhausted. Take each stage gently and follow the weekly guidelines, building confidence gradually.

REWARD

Buy yourself a new swim suit and goggles.

Don’t go bouncing into work with your new fitness kit when you do this, no one likes a bore. You really do need people encouraging you at this stage so just keep it casual. When someone asks you what you did on the weekend you can proudly announce you bought a new book (feel free to point to it on your desk!) and have decided to follow the fitness programme.

Most people will be supportive but don’t get put off if some are apathetic or even dismissive of your plans. Use any negative looks or comments to spur you on; proving people like this wrong can act as a motivator. But you really do need a few cheery pats on the back so make sure you tell a couple of people you know will support your plans (best friends and mums are good for this).

So that’s it for day one. The rest of the week includes three short sessions in the water plus a couple of walks to keep you loose. The walks are important and will continue to be included in the programme for the coming weeks. Swimming is one of the toughest sports there is as you need to work your whole body as you push against the resistance of the water. The walks give you a break from this tough work while still contributing towards building your overall fitness.

48

Is the number of minutes you will be exercising this week. This is probably less than the time you might spend having a coffee with a friend or even watching your favourite television programme. Not a lot when you think of it like that is it? Make sure you find the time for exercise just as you would any other activity.

Women doing enough exercise

Only 24 per cent of women (37 per cent of men) in the UK do enough exercise according to government health guidelines. Well done, you are on your way to joining the minority!

The figures show just how easy it is for most people to fall into the trap of not keeping fit. Remind yourself of this if you ever feel like giving up in the coming weeks. (1)

As you have probably been out of the pool for a long time, take things easy. Concentrate getting into a steady breathing pattern and building a smooth stroke in these earlier sessions. Sundays will be when you do your ‘long’ swim. This week it is two lengths (this target will increase in the programme as you get fitter). However, remember these are still targets and you shouldn’t worry if you can’t complete what is set out in the programme. So don’t be afraid to take a breather during these two lengths this week if you feel you need to.

The best thing about being at the start of something new is that mixture of excitement and apprehension you feel. It’s not unlike being at an airport, passport and ticket in hand, as you check the boards for your flight to be called. Enjoy this feeling and tuck it away into your memory bank (plus write down how you feel in the notes’ section provided). There will come times in the next few weeks when your enthusiasm is not as high. When these times do come, dig into your memory and draw on the feeling of excitement you are feeling now (plus re-read your notes). But for now enjoy that airport moment. Your flight has been called!

that’s it!

	Week one completed
	You’ve told at least five other people you plan to swim 400 metres in 12 weeks. This is part of your commitment and makes it more difficult for you to back out.
	You’ve done some exercise. It’s probably been a long time since you’ve done something like this, but the most important thing is you have made a start.
	Bottle the enthusiasm you are feeling for exercise. You may need to tap into this feeling in the coming weeks if your enthusiasm levels start to dip.
	You should be feeling positive about your plans. Physical exercise is obviously good for your body but it also improves your mental well-being too.